Periodisation Flashcards
Programming
Systematic planning of training to achieve specific goals
Periodisation
Division of training into cycles to manage workload and recovery
Princples of Training
S,O,P,IV,R,D
Specificity, Overload, Progression, Initial Values, Reversibility and Diminishing returns
Trainining principles: Overload
Description
what does it do
Description: The exposure of tissues to greater than accustomed to training stress (1,2)
Trainining principles: Overload
Concept
Concept: Challenging current fitness/performance levels induces compensatory improvements (1).
However, excessive overload and/or inadequate rest can result in overtraining, injury, and performance decrements (2)
Responding to Athletic Stress
GAS & Super
General Adaption Syndrome (GAS)
Supercompensation
General Adaption Syndrome
(Alarm Phase)
New Stress. How long does it last for? What are the Symptoms
- When a body experiences a new stress or a more intense stress than previously applied (e.g. lifting heavier weight, or training with a greater load- volume), the first response is the shock or Alarm phase. (think overload and neuromuscular adaptions)
- This phase may last several days or several weeks, during which the athlete may experience excessive soreness, stiffness and a drop in performance.
General Adaption Syndrome
(Resitance Phase)
Resistance phase, one in which the body adapts to the stimulus and returns to more normal functioning. In this phase, the body is able to withstand the stress (training induced). (think Functional over-reaching)
Super Compensation
Peak
In reaction to increased training stimuli (intensity / overload)
The athlete relies on neurological adaptations (what is happening – think coordination – agonist - antagonist) to continue training while the muscle tissue adapts by making various biochemical, structural and mechanical adjustments that lead to increased performance (Stone et al 1982)
How much is too much LOAD
A:Cl
Acute: Chronic load ratio
Understand the task ‘specific’ fitness requirement
Understand the person and their aims / limitations / potential / motivation
Set the training within periods of load and allow for progression and recovery
FIT Intervention
Frequency
- How often
Intensity
- How hard is the sessions
Duration and Time
- How many minutes per Session
Load Management
Intensity increase and Reps decreases
Macro Cycle
Several Months - a year
Conceptually the macrocycle is considered a season and is subdivided into preparatory, competitive and transition periods
Meso Cycle
2 - 6 weeks
Medium sized training period often referred to as a block of training. Structurally the mesocycle forms the basis of the macrocycle
Micro Cycle
1 - 2 weeks
Possibly the most important planning structure.
Contains individual training days set to meet the goals
set in the mesocycle
Non Linear/undulating training
Emphasis on remaining the same strenght or with subtle improvemnts
have good application across sports that have many in-season contests or long seasons.
Non-linear periodisation is more viable to team sports during the in- season
Linear training sessions
Linear periodisation may be more appropriate during the off- and pre-season
Linear may be more appropriate for youth (and ageing) and individuals in learning and developmental stages (remember – soon ripe, soon rotten)
Considerations for Periodisation
What Factors are there? What about the gym available?
- External Factors: Travel, work-life balance, and competition schedules.
- Injury Recovery: Modifying training for unexpected setbacks.
- Load-management
- High-Intensity Interval
Training (HIIT): Enhances cardiovascular and metabolic fitness. - Concurrent Training: Balancing endurance and strength to minimize interference.
Second transition Period
(Deloading week)
Finale period
Between the competition period and the next preparatory period is the second transition period. This period is commonly referred to as active rest or restitution and lasts 1 to 4 weeks.
The period focusses on unstructured, non-sport specific recreational activities performed at low intensity with low volume. Care should be taken to avoid aggressive / intense training immediately after peaking.
Another additional use of the active rest period is to insert a one-week break between long phases (3+ weeks) of high intensity training (specifically good for team sports with long seasons).
This is sometimes termed an unloading week, and can help prepare for a new challenge / increase in intensity / volume.
Competition Period
(Maintenance Period)
Peak, Game focused, Intensity>Volume
The goal of the competition period is to peak strength and power through further increases in training intensity and additional decreases in training volume (lifting more, less often).
Technique and game strategy will increase dramatically as time spent on physical conditioning decreases proportionately.
The competition period can for some athletes last from 1 to 3 weeks (i.e. national, world championships) or a entire season.
This prolonged season offers some challenges and will require careful manipulation of the mesocycles and microcycles.
Can also be termed the Maintenance Period
Pre-competition phase
First Transition Perio
Rest
This period usually denotes a break between high volume and high intensity training of the later stages of the preparatory period and the move into the competition period.
Often the first transition period is a week of lower intensity and lower volume to offer a level of restitution before engaging with the competition period.
Prepatory Phase:
Strength and Power Phase
Final stage
The last stage of the preparatory period is the strength / power phase.
This phase involves high intensity (75- 95% 1 RM – depending on exercise) and low volume (3 – 5 sets of 2 – 5 repetitions).
If the athlete were a sprinter, they would be training at near competitive pace against resistance (sled parachute) and uphill).
Prepatory Phase:
Basic Strength Phase
Mid stage
Later in the preparatory period, the aim of the basic strength phase is to increase the strength of the muscles essential to the primary sport movements. (or strength goals)
The basic strength phase should involve high intensity (80 – 90% of 1 rep max) and moderate volume (3 – 5 sets of 4-8 repetitions).
This is dependant on individual technique, skill and performance profile.
Prepatory Phase:
Hypertrophy Phase
Early stage
Occurs during the early stages of the preparatory period (may last 1 – 6 weeks), this training is low intensity and high volume. (meaning?)
Goals are to increase lean body mass or develop an endurance (muscular and metabolic) base, or both for more intense training in the later periods. (67 – 85% 1RM, 6-12 reps, 3-6 sets)
Initially the conditioning activities may not be specific to the sport / athletic event as this is a general approach. However, as the preparatory period progresses conditioning should seek to become focussed on specificity.
This phase may be followed by an intermediate recovery week or a microcycle of low-intensity and low volume training (un- loading).
Prepatory Phase
First stage and for new people
This is usually the longest period and occurs during the time of year when there are no competitions and only a limited number of sport specific skill practices / game strategy sessions. (setting behaviours, attitudes, team cohesion)
is establishing a base level of conditioning to increase athlete’s tolerance to more intense training. (stable base / foundation / baseline testing / athletic load capability)
Factors of the preparatory phase
Low intensity>High intensity
Conditioning at relatively low intensities, long slow distance (running or swimming), high repetition training with low to moderate resistance. (injury prevention)
High intensity training should not normally be undertaken (caveat strength), in addition sport technique is not a high priority (due to lack of conditioning leading to early fatigue – fatigue eroding skill, but S&C Technique is a focus).
What should youth athletes spend time in for training
Youth or novice athletes should spend more time in the general preparatory phase of the preparatory period of the annual training plan when compared
to more developed athletes.
Periodisation Periods
H, BS, S&P, FT, C, ST
- Preparatory period
* Hypertrophy / endurance phase
* Basic Strength phase
* Strength and power phase - First transition period
- Competition period
- Second transition period (active rest)
Strength training sets
5 reps for 3 sets, 4 reps for 3 sets, 3 reps for 3 sets
